Monthly Archives: March 2016

Friday – 4.1.16 – 16.5

Edgar and Bryanne crushing it WOD: 16.5 For Time: 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees


Thursday – 3.31.16 – Strict Pull Up + Sprint WOD

16.5 SOLO Strength: 5×3 Strict Weighted Pull Up WOD: 21-15-9 Deadlift (225/155) Toe to Bar Rest 2 min: Max Effort 500m Row


Wednesday – 3.30.16 – Max Effort Assault Bike + AMRAP Triplet

A little shout out to Hank – He has been putting in all kinds of work and really showcased it during the last 5 weeks.  Keep up the great work buddy!     Pre-Game: 30 Cal. Assault Bike For Time WOD: AMRAP 20 5 Hang Power Clean (135/95) 5 Shoulder to Overhead 10 Back Squat


Tuesday – 3.29.16 – Bench + Sprint Burpees

In case you didn’t know…Chris K. Is a proud new dad!  Congrats buddy!! Strength: 10rn Bench Press (Re test) WOD: 5 minute clock 400m Run 21 Burpee 4 minute clock 400m run 15 Burpee 3 minute clock 400m Run 9 Burpee 2 minute clock 400m Run


Friday – 3.25.16 – 16.5 is….14.5

Friday Schedule:  Since such a large number of you will be doing 16.5 Saturday morning we will have a suggested WOD for anyone who wants to come in and get some work done. Saturday:  End of Open party!  Heats will go from 9am-11/11:30 and we will BBQ and celebrate throughout the day!  We will be


Thursday – 16.5 Announcement

Schedule Update: Tonight’s 8pm class will be 16.5!  We have several athletes leaving for spring break Friday so come out, watch the announcement and support your team! Saturday:  End of Open party!  Heats will go from 9am-11/11:30 and we will BBQ and celebrate throughout the day!  We will be grilling up steaks and chicken.  If


Wednesday – 3.23.15 – Dead Triplet

The teen “hype” crew!  Joe getting 185 cleans in like butter!! WOD: 4 Rounds For Time: 400m Run 15 Deadlift (225/155) 30 Double Under


Tuesday – 3.22.16 – 1rm CNJ + Triplet

Say CHEESE!! Strength: 1rm CNJ WOD: 7 Rounds 12 Box Jump (24/20) 8 Thruster (105/75) 12 KB Swing (53/35)


Monday – 3.21.16 – Snatch and….

Strength: 3rm OHS WOD: 17 min clock 21-15-9 Power Snatch (115/85) Pull Up 12-9-6 OHS C2B 9-6-3 Squat Snatch Bar Muscle Up


Saturday – 3.19.16 – 16.4 or Sprint + Max Effort

Friday night lights!! WOD: On a 15 Minute Clock: AMRAP 10 5 Cluster (95/65) 30 Double Under 10-15 Minute 400m Sprint in the time remaining Max OHS